I went from morbidly obese to 6 pack abs! Ask me Anything
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Did you try switching up your routine? Adding new excercisee. Tweaking your diet?DonPendergraft wrote: »I'm familiar with your lifting routine. I did starting strength and then some texas method after about 6 months of SS. How do you stay motivated with your lifting when you hit that inevitable plateau and the weight starts to get up there? I know weight is relative, but it became really hard to psyche myself up to get under the bar for 315lb ATG squats. I eventually went back to just running since I love it and ultrarunning and powerlifting work at cross purposes. I was very happy with the huge gainz, but I couldn't really hang when they stopped coming and I had to find a reason to keep hitting it. I'm really just asking out of curiosity since I obviously didn't last long in the iron game until I got a bit burned out. Great work! You should be very proud!
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Wow great work and dedication! I am starting out, and I decided to lift weights first because I hear a lot of people say they wish they had started lifting first. This is all so new to me I always did cardio in the past. It's challenging but I love how I can see results with my improvements every week. I like how everyday is different, when I would do mostly cardio it feelt like the same day everyday.
Thanks for posting you are motivating!0 -
I do not train clients. While I have accumulated a wealth of knowledge involving diet and exercise, and have taken several anatomy and physiology courses for my career (nursing), I do not actually hold any certifications that allow me to train anyone or prescribe a diet plan. There are numerous existing beginners programs available for free online. ICF 5x5, Stronglifts 5x5, and Starting Strength are 3 good choices.Hey! Thanks for your inspiration! Do u train clients through the process?
Iam 5'7" F 252lbs, ~44% body fat. weight is distributed- pear shape. I've done weights before, but don't have a routine or program to follow.
Where do u suggest I start?Quitabanks wrote: »Do weight lifting help you lose weight faster?
No. Lifting burns a rather small amount of calories, especially compared to cardio. That being said, lifting weights during fat loss phases is critical. Without weight lifting, you risk losing much more lean body mass along with fat when dieting then compared to someone who is lifting. Retaining this lean mass has a major effect on how you look once you reach your goal. Often times people who lose weight and never utilize weight lifting complain that while they are less fat, then generally still look flabby. Another way people describe it is "looking like a smaller version of my previous self". Retaining lean mass while dieting will help with your shape once your goal weight has been reached.0 -
Amazing job! Don't really have a question - looking forward to the day I can make this kind of post myself
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Bump0
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Are you slaying the honnies?0
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Really interesting post I'm following this as its full of useful advice. You've worked incredibly hard well done x0
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Just throwing this out there, since lots of people are concerned with loose skin and all from weight loss.... I got Tracy andersons vids awhile back, and her deal is to bring the skin back to the muscle, with specific exercises and all. She designed one for coming back from pregnancy..... Although none of the above has ever Been my problem, I just use them as something different to do on light days, so I can't say that it works but..... Yeah just putting it out there.0
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Did you ever start feeling impatient with how long it takes to lose the weight? Especially in the higher range where you're still essentially shrinking without any real transformations in physique. I find that it's mostly just mild annoyance, but was wondering what you did to get past those moments.0
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Congratulations! You look great!!0
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Strong Work!0
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Just the one I married!boomshakalaka911 wrote: »Are you slaying the honnies?
I have taken many, many, classes in anatomy and physiology and have never heard of any pathway of moving skin back to the muscle. It's not really possible. I'd not put much faith into anything like that. Seems like something designed to sell a product. You can't spot reduce fat or spot reduce loose skin. Exercising an area where loose skin is present can help build muscle to take the place of the fat that was there but you'll never be able to build as much muscle as there was fat.Just throwing this out there, since lots of people are concerned with loose skin and all from weight loss.... I got Tracy andersons vids awhile back, and her deal is to bring the skin back to the muscle, with specific exercises and all. She designed one for coming back from pregnancy..... Although none of the above has ever Been my problem, I just use them as something different to do on light days, so I can't say that it works but..... Yeah just putting it out there.Did you ever start feeling impatient with how long it takes to lose the weight? Especially in the higher range where you're still essentially shrinking without any real transformations in physique. I find that it's mostly just mild annoyance, but was wondering what you did to get past those moments.
Yes. There came a point in my transition where I had figured out a plan, it was working great for me, and all I really needed to do was put the time in. During the initial stages I was all about optimising weight loss. Once that was done, there was nothing left to do but work the program. It frustrated me that I couldn't accelerate the process. I found it was best to focus on other things like making strength gains or perfecting form on lifts in the gym.1 -
Yes. There came a point in my transition where I had figured out a plan, it was working great for me, and all I really needed to do was put the time in. During the initial stages I was all about optimising weight loss. Once that was done, there was nothing left to do but work the program. It frustrated me that I couldn't accelerate the process. I found it was best to focus on other things like making strength gains or perfecting form on lifts in the gym.
Thanks, that really helps. It's exactly where I am right now. Small, short term achievables like that should do the trick.0 -
I've always wanted to do an AMA so I thought I'd set one up here. The basics about my story are that I went from 315lbs to 195 and have been making small gains in muscles/losses to fat ever since. Ask me anything, anything at all!
Add me as a friend on here too!
Hi i need some help im doing lunges squates some burpies n im not seeming to do anything can u help nn i would likevto have u as a friend as well cant seem to figure0 -
ok. stupid question. I just started lifting and my muscles hurt the next day. I see a gradual increase in the number of reps I can do, but I'm wondering if I should decrease the weight to increase the reps & not be sore the next day. Note: I'm in the lifting to maintain muscles while I lose 80 lbs phase. thanks!0
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another Q. I've noticed since I started lifting that I'm peeing more volume Is this normal? thanks!0
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Truly inspirational! good job!0
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What did you hope to gain from doing squats lunges and burpees?ncandelaria1145 wrote: »I've always wanted to do an AMA so I thought I'd set one up here. The basics about my story are that I went from 315lbs to 195 and have been making small gains in muscles/losses to fat ever since. Ask me anything, anything at all!
Add me as a friend on here too!
Hi i need some help im doing lunges squates some burpies n im not seeming to do anything can u help nn i would likevto have u as a friend as well cant seem to figure
Decreasing weights and increasing reps won't alleviate soreness. In fact, I tend to be more sore after a lower weight, higher rep workout, than a high weight low rep workout. If you are progressing on your weights, I would not lower them. Your body will eventually adapt to your workouts and you won't be as sore the next day. This does NOT mean that you aren't getting effective workouts. Soreness doesn't really correlate with a good workout, nor does lack of soreness mean you had a bad workout. Over time your body adapts to the workouts and you simply aren't as sore. This is called the repeated bouts effect and it is not a bad thing. All too often people rate the quality of their workouts by how sore they are next day. This is a trap that can lead you to doing less effective workouts in the pursuit of feeling sore.ok. stupid question. I just started lifting and my muscles hurt the next day. I see a gradual increase in the number of reps I can do, but I'm wondering if I should decrease the weight to increase the reps & not be sore the next day. Note: I'm in the lifting to maintain muscles while I lose 80 lbs phase. thanks!0 -
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Hi Vismal, your story is truly very inspiring and motivating.
I have watched your YouTube videos and subscribed to your channel too. looking forward for more amazing videos.
I have a questions for you.
My current weight is 180lb (81.9 Kg)
Height is 5/8 (177cm)
Body Fat 22.8%
Body Water 56.3%
Body Muscle 73.0%
BMI 26.2
(All of the above is according to the digital BMI calculator)
I used your method to calculate how much calories and macros should I consume to lose weight following IIFYM.
and these are the numbers.
1800 Kcal
Protein 126g - 504 kcal (minimum)
Fat 63g - 567 kcal (Minimum)
Protein + Fat calories total - 1071 kcal
1800kcal - 1071kcal = 729 kcal
If I would use all of the remaining 729kcal in carbs that would equal to 182g of carbs.
What do you think, do these numbers sound about right?
I work a 9-5 office job, sitting at the desk 90% of my day.
I was already working out before but I was never properly measuring my food and I just wasn't loosing weight.
I guess you can't really outwork a bad nutrition. after all 80% of the transformation success is based on nutrition and 20% of the hard work at the gym.
So what I'm starting to do now is logging and measuring every single thing I eat.
I want to follow the above macros and lift weights 3x a week and do HIIT Cardio 2/3x per week.
This is my Weight lifting plan below, what do you think, will this plan and following IIFYM approach of dieting help me to lose fat and eventually achieve lean physique? I'm looking to lose about 16 - 20 lb of overall weight and then going in to bulk.
Work Out Plan:
Chest and Triceps
Dumbbell Chest press 10 - 12 reps 3 sets
Incline dumbbell chest press 10 - 12 reps 3 sets
Dumbbell Flies 10 - 12 reps 3 sets
Triceps pull downs 10 - 12 reps 3 sets
skull crushers 10 - 12 reps 3 sets
Bench Dips 10 - 12 reps 3 sets
Shoulders and Legs
Lateral side raises 10 - 12 reps 3 sets
Lateral front Raises 10 - 12 reps 3 sets
Shoulder Press 10 - 12 reps 3 sets
Squats 10 - 12 reps 3 sets
Leg Press 10 - 12 reps 3 sets
Seated leg extensions 10 - 12 reps 3 sets
Seated calf raises 10 - 12 reps 3 sets
Back and Biceps
Cable Pull-down 10 - 12 reps 3 sets
Cable Row 10 - 12 reps 3 sets
Hyper-extensions 10 - 12 reps 3 sets
Barbell curl 10 - 12 reps 3 sets
Dumbbell curl 10 - 12 reps 3 sets
HIIT Cardio 2 - 3x per week
Best Regards,
Kris0 -
Hi Vismal,
Thanks for this. Long time lurker here, and really appreciate seeing you maintain your results after losing that much weight. It's a big motivator, especially seeing that the skin doesn't stay Jello forever
Keep up the good work, and thanks again.
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Thank you Vismal for all that you've done for us here ! I truly stopped reading other blogs because yours have worked for me and although you might not be licensed for nutritional advice or as a trainer, you have a gift and talent to bring all the noise to a low beautiful sound to what really works in this world of fitness.
Thank you !0 -
I've always wanted to do an AMA so I thought I'd set one up here. The basics about my story are that I went from 315lbs to 195 and have been making small gains in muscles/losses to fat ever since. Ask me anything, anything at all!
Add me as a friend on here too!
Awesome, I'm happy for you in all your success. One question, how do you prevent saggy skin?0 -
It appears you used the lower range of all the figures I gave in determining calories and protein intake. You do not have enough weight to lose to need the lower range. I would start with the 12 calories per lb and 0.8 grams of protein per lb. That would change calories to 2160, and protein to 144 grams minimum. 63 grams of fat is fine so that gets you about 1017 calories remaining. You do not have to use all those calories for carbs. You could if you wanted to, but you could also eat more fat or protein. That can change every day if you want. That's what nice about flexible dieting. All you have to do is get in 144 protein minimum, 63 fat minimum and stay under 2160 calories. The exact macros can change every day.KrisMartinsons2015 wrote: »Hi Vismal, your story is truly very inspiring and motivating.
I have watched your YouTube videos and subscribed to your channel too. looking forward for more amazing videos.
I have a questions for you.
My current weight is 180lb (81.9 Kg)
Height is 5/8 (177cm)
Body Fat 22.8%
Body Water 56.3%
Body Muscle 73.0%
BMI 26.2
(All of the above is according to the digital BMI calculator)
I used your method to calculate how much calories and macros should I consume to lose weight following IIFYM.
and these are the numbers.
1800 Kcal
Protein 126g - 504 kcal (minimum)
Fat 63g - 567 kcal (Minimum)
Protein + Fat calories total - 1071 kcal
1800kcal - 1071kcal = 729 kcal
If I would use all of the remaining 729kcal in carbs that would equal to 182g of carbs.
What do you think, do these numbers sound about right?
I work a 9-5 office job, sitting at the desk 90% of my day.
I was already working out before but I was never properly measuring my food and I just wasn't loosing weight.
I guess you can't really outwork a bad nutrition. after all 80% of the transformation success is based on nutrition and 20% of the hard work at the gym.
So what I'm starting to do now is logging and measuring every single thing I eat.
I want to follow the above macros and lift weights 3x a week and do HIIT Cardio 2/3x per week.
This is my Weight lifting plan below, what do you think, will this plan and following IIFYM approach of dieting help me to lose fat and eventually achieve lean physique? I'm looking to lose about 16 - 20 lb of overall weight and then going in to bulk.
Work Out Plan:
Chest and Triceps
Dumbbell Chest press 10 - 12 reps 3 sets
Incline dumbbell chest press 10 - 12 reps 3 sets
Dumbbell Flies 10 - 12 reps 3 sets
Triceps pull downs 10 - 12 reps 3 sets
skull crushers 10 - 12 reps 3 sets
Bench Dips 10 - 12 reps 3 sets
Shoulders and Legs
Lateral side raises 10 - 12 reps 3 sets
Lateral front Raises 10 - 12 reps 3 sets
Shoulder Press 10 - 12 reps 3 sets
Squats 10 - 12 reps 3 sets
Leg Press 10 - 12 reps 3 sets
Seated leg extensions 10 - 12 reps 3 sets
Seated calf raises 10 - 12 reps 3 sets
Back and Biceps
Cable Pull-down 10 - 12 reps 3 sets
Cable Row 10 - 12 reps 3 sets
Hyper-extensions 10 - 12 reps 3 sets
Barbell curl 10 - 12 reps 3 sets
Dumbbell curl 10 - 12 reps 3 sets
HIIT Cardio 2 - 3x per week
Best Regards,
Kris
I do not like the workout at all. Everything is in the 10-12 rep range, why? I'd vary the rep range among exercises and try and do the compound movements somewhere in the 5 rep range. Also you are only hitting each body part directly one day a week. You should strive to hit all body parts 2-3 times per week. If you want to lift 3 days a week, switch to a total body program. That has you hitting all parts 3 days a week. I would do barbell bench press if possible, as well as barbell bent over rows. For leg day you are doing squats which hit the everything but hit the quads hardest. leg press which is also quad dominant, and then a quad isolation movement in leg extensions. You are doing lots of quad work and no work targeting your hamstrings or glutes. I'd try and deadlift or do RDL's, leg curls, glute ham raise, or something to correct your quad to hamstring imbalance.
Honestly it's best as a beginner to just do a proven beginners program. ICF 5x5, starting strength, and Stronglifts are all good choices. They are all total body 3x a week.1 -
Hi Vismal,
Thanks for this. Long time lurker here, and really appreciate seeing you maintain your results after losing that much weight. It's a big motivator, especially seeing that the skin doesn't stay Jello forever
Keep up the good work, and thanks again.Thank you Vismal for all that you've done for us here ! I truly stopped reading other blogs because yours have worked for me and although you might not be licensed for nutritional advice or as a trainer, you have a gift and talent to bring all the noise to a low beautiful sound to what really works in this world of fitness.
Thank you !
Thank you both for the kind words! Keep up the hard work and keep me informed of your progress. I love seeing progress pictures of anyone who's used any of my advice or tips!0 -
are you really goddamned tall?0
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Answered many many times throughout this AMA. Check back a few pages, I posted a video as a response.mythicalenchantress wrote: »
Awesome, I'm happy for you in all your success. One question, how do you prevent saggy skin?
I'm 6'1so above average, yes. "Really goddamned tall", no.are you really goddamned tall?
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I love the honesty in your pros and cons. Thanks for that And I mean come on, AWSEOME JOB !!!! It is very encouraging for a person like me who is just starting
Thanks !!! 0 -
I personally don't bulk for less then 4 months at a time and prefer to go for 6.
Thanks for making this thread, I think I speak for everyone here when I say we're enjoying it quite a bit.
My question is, if your bulking phases range from around 4-6 months, how long do you usually find yourself doing your cutting phase?0 -
ldhudsonjr wrote: »
It depends. Normally 12 weeks. I've done ones as short as 8 or as long as 16. The main factor is how much body fat I have at the start of the cut.I personally don't bulk for less then 4 months at a time and prefer to go for 6.
Thanks for making this thread, I think I speak for everyone here when I say we're enjoying it quite a bit.
My question is, if your bulking phases range from around 4-6 months, how long do you usually find yourself doing your cutting phase?0
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